Some people habitually drink beverages such as coffee and tea instead of water when they are thirsty. However, even if you drink enough to quench your thirst, you may suffer from “chronic dehydration,” which is when you experience symptoms of water deprivation. Because that’s how it is?
Drinking water with coffee instead of water increases the risk of chronic dehydration. Source: Clipart Korea
Chronic dehydration that causes tiredness and hunger instead of thirst… Drinks such as coffee increase the risk
Dehydration basically occurs when you excrete more water than you consume. If you spend time in the hot sun in the height of summer or sweat excessively after strenuous exercise, you may experience acute dehydration, and the most common symptom is extreme thirst. As moisture is lost, the body naturally searches for water.
However, in cases of chronic dehydration, in which the moisture in the body decreases by more than 3% and lasts more than 3 months, people often feel relatively less thirsty despite the lack of moisture. Because you’re not dehydrated enough to cause extreme discomfort, you don’t feel a burning thirst.
In chronic dehydration, electrolytes are not adequately delivered to cells, causing fatigue, confusion between thirst and hunger, and symptoms of hunger and increased appetite. Additionally, people may experience headaches due to low blood pressure, wrinkles due to dry skin, constipation due to lack of moisture in the intestines, and muscle spasms due to blood circulation disorders. In particular, women suffer from chronic dehydration more easily than men. In the body there is more water in muscles than in fat, and this is because women have less muscle and more fat than men due to their body structure, so their ability to conserve water is lower.
Even if you drink a lot of beverages other than water, you can easily suffer from chronic dehydration and not feel thirsty. Coffee and tea are representative examples, because the caffeine and tannin they contain have a diuretic effect. Coffee is known to excrete double the amount consumed and tea excretes 1.5 times the amount in urine. Even if you quench your immediate thirst with coffee or tea, you will experience symptoms of chronic dehydration as the amount of water lost through urine increases. Also, when you drink alcohol, you need to be careful because your body uses water to break down alcohol, and drinks containing a lot of sugar increase osmotic pressure, which can cause chronic dehydration.
You should prevent chronic dehydration by drinking small amounts of water… Herbal teas and cereal teas are also helpful.
To prevent chronic dehydration, it is best to drink the recommended amount of pure water per day. According to the “2020 Korean Nutrient Intake Standards (KDRI)” published by the Korean Nutrition Society, the amount of water that Koreans between the ages of 12 and 74 should consume per day is more than 900 ml per day for adults. men and 600 to 600 ml per day for men. 800 ml for women. Since you can consume water through food, it is not necessary to fill the WHO recommended amount of 1.5-2 liters with water alone. However, if you drink a lot of coffee or tea, you may excrete a lot of water, so it’s best to consume as much water as you excrete. Since coffee excretes double the amount consumed, if you drink 500 ml of coffee, drink 1 liter (1000 ml) of water to replenish moisture.
When drinking water, it is recommended to drink it in small sips rather than in large quantities at one time. This is because if you drink a lot of water at one time, your kidney function may decrease and your blood sodium concentration may decrease rapidly, causing hyponatremia. Additionally, drinking cold water can stimulate the autonomic nervous system, constrict blood vessels, and put a strain on the heart and digestive functions, so it is recommended to drink warm water that is a similar temperature to your body.
If you find it difficult to drink plain water, try drinking tea without caffeine and tannin, which have diuretic properties. Representative examples include herbal teas such as rooibos, chamomile, jasmine, and hibiscus tea, and grain teas such as barley tea and brown rice tea. Most herbal teas do not undergo a separate fermentation process, so they do not contain tannin, and their unique fragrant scent is effective in stabilizing the mind and body. Additionally, cereal tea is rich in various minerals, so it helps balance electrolytes lost due to dehydration and helps the body function smoothly.
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